Hello and welcome to another exciting episode of the Coal Face! Today, we’re going to explore some practical ways to manage anxiety and panic attacks using techniques that I have tried myself with great success.

If anxiety has been affecting your confidence and making it hard to communicate with others, especially new people, I have a simple and effective solution for you. Here’s a fun exercise you can try right from your front lawn:

**Wave at Passers-by**  
Set aside just 15 minutes each day to water your front lawn. While you’re doing this, wave at every person who drives by. You might be surprised at how many people wave back! This small act can help you feel more comfortable with social interactions and teach your brain that not every encounter is stressful or negative.

**Calming Your Body**  
Let’s talk about how your body can help calm your mind. One effective technique is called the “physiological sigh,” which I like to call the triple breath technique. Here’s how to do it:

1. Inhale through your nose or mouth with two quick breaths.
2. Exhale more forcefully than you inhaled.
3. Repeat this three times.

This technique helps reduce stress by lowering the amount of carbon dioxide in your system, which can make you feel more agitated. When you breathe in, your heart expands, and when you exhale vigorously, your heart contracts, slowing your heart rate. A slower heart rate means less stress.

**Managing Panic Attacks**  
Now, let’s talk about what happens during a panic attack and how to manage it. Panic attacks can feel overwhelming and often start with a sudden, unexpected thought. You might feel your chest tighten, your breath will become shallow, and your heart will race. It’s important to remember that your body doesn’t always listen to your mind in these moments.

When you feel a panic attack coming on, try this: softly tell yourself, “I have been through this before.” This can help ease the intensity. Next, use grounding techniques combined with box breathing:

1. **Grounding**: Name five things you can see around you. Be specific—look for details like the light on the window, the shadow of a lamp, or the pattern on a chair.
2. Name four things you can touch. Pay attention to how your clothes feel against your skin or the sensation of the wind on your face.
3. **Box Breathing**:
   - Inhale through your nose for 4 seconds.
   - Hold your breath for 4 seconds.
   - Exhale for 4 seconds.
   - Pause for 4 seconds before starting again if needed.

This breathing technique helps signal your body to calm down and regulate your breathing pattern.

As we wrap up this series on anxiety, I hope you’ve found the information helpful and gained a better understanding of anxiety and how to manage it when it shows up unexpectedly. Thank you for joining me on this journey! Until next time, take care, and as always remember: it’s yippee-ki-yay!